Oats And Spinach Pongal: A Nutritious and Flavorful South Indian Breakfast
Breakfast is often a time to reflect on the kind of day you want to have. Why not start it with a dish that’s not only wholesome but also packed with flavor? Oats and Spinach Pongal is the perfect recipe to give your morning a healthy boost. This variation of the traditional South Indian Pongal swaps rice for instant oats, making it a great high-protein, vegetarian option to kick-start your day. What’s more, it’s incredibly easy to prepare, and no one will even notice the oats!
This savory delight from Tamil Nadu is not only comforting but also loaded with essential nutrients. The combination of moong dal, spinach, and spices creates a dish that’s both filling and energizing. With a delicate touch of ghee, roasted cashews, and the bold flavor of curry leaves, this dish is truly a celebration of South Indian culinary tradition.
Ingredients Table
| Ingredient | Quantity |
|---|---|
| Instant Oats (Oatmeal) | 3/4 cup |
| Yellow Moong Dal (Split) | 1/2 cup |
| Spinach (Chopped) | 1 cup |
| Water | 1 cup |
| Cumin Seeds (Jeera) | 2 teaspoons |
| Whole Black Peppercorns | 15 |
| Curry Leaves | 1 sprig |
| Asafoetida (Hing) | 1 teaspoon |
| Green Chilli (Slit) | 1 |
| Cashew Nuts | 15 |
| Ghee | 2 tablespoons |
| Salt | To taste |
Preparation Time:
- 10 minutes
Cook Time:
- 25 minutes
Instructions:
-
Roasting the Oats:
- Begin by dry roasting the instant oats in a heavy-bottomed pan for about 5 minutes on low heat. Stir occasionally to ensure the oats do not burn. Once roasted, set them aside.
-
Cooking Moong Dal and Spinach:
- Pressure cook the yellow moong dal and chopped spinach together for two whistles. The dal should be soft and tender when done.
-
Tempering the Spices:
- In the same pan, heat ghee over medium flame. Add cashew nuts and fry them until they turn golden brown. Remove the cashews and set them aside for garnishing later.
- To the same pan, add more ghee if necessary. Next, add cumin seeds and allow them to splutter. Once they do, add the whole black peppercorns, curry leaves, slit green chilli, and a pinch of asafoetida (hing). Let the spices release their fragrant aroma.
-
Cooking the Oats:
- Add the roasted oats to the pan and mix thoroughly with the spices. Gradually add water, one-fourth cup at a time, stirring constantly to ensure the oats cook evenly. Let the oats absorb the water and soften, which should take around 5 minutes.
-
Combining the Dal and Spinach:
- Add the pressure-cooked moong dal and spinach to the oats mixture. Stir everything together until well combined.
-
Final Touches:
- Season with salt to taste and mix well. Garnish with the fried cashew nuts for a delightful crunch.
-
Serving:
- Serve hot with a dollop of ghee on top. You can also pair it with a refreshing Lauki Raita or any other raita of your choice. For a more complete meal, enjoy your Oats And Spinach Pongal with a cup of Masala Chai, an Indian spiced tea that complements the dish beautifully.
Allergen Information:
- Cashews – Contains tree nuts.
- Ghee – Contains dairy.
Dietary Preferences:
- This recipe is high-protein and vegetarian, making it an excellent choice for those following a plant-based diet or looking to add more protein to their meals. The addition of oats provides soluble fiber, while moong dal offers a healthy protein boost.
Advice:
- If you’re looking for a lighter version, you can reduce the amount of ghee and cashews, or substitute them with oil and nuts of your choice.
- For those sensitive to spices, you can adjust the amount of green chilli and peppercorns based on your heat tolerance.
- The dish can easily be made ahead and stored for a day or two, making it a perfect option for meal prep.
Conclusion:
Oats And Spinach Pongal offers a nutritious twist on a beloved South Indian breakfast. Its simplicity and flavor-packed ingredients make it an ideal dish for a busy morning or a wholesome light lunch or dinner. This recipe is versatile, so feel free to pair it with your favorite raita or beverage. Whether you’re an oats fan or a Pongal lover, this dish is sure to leave you satisfied, healthy, and ready to face the day!
